Run Calendar - Blog

Sydney has plenty of great running routes that offer a mix of scenic beauty and challenging terrain. Here are some of the best running routes in Sydney:

1. The Bondi to Coogee Coastal Walk: This six-kilometre route offers stunning ocean views and is a popular spot for runners in Sydney. It’s a mix of flat and hilly terrain, and there are plenty of stairs for those who want a more challenging workout.
2. The Royal Botanic Garden: Located in the heart of Sydney, the Royal Botanic Garden is a popular spot for runners. It offers a mix of paved and unpaved trails and features several hills for those who want to add some incline to their workout.
3. The Sydney Harbour Bridge: The Sydney Harbour Bridge offers an iconic and challenging running route. The route is around 8 km long, and the incline up the bridge can be quite steep. It offers excellent views of the city and the harbour.
4. The Parramatta River Run: The Parramatta River Run is a scenic 12 km route that takes runners through Parramatta Park and along the Parramatta River. The route is mostly flat and offers excellent views of the water.
5. The Bay Run: The Bay Run is a 7 km loop around Iron Cove Bay in Sydney’s inner west. It offers a mix of flat and hilly terrain and features stunning views of the water.
6. Centennial Park: Centennial Park is a large park located in the eastern suburbs of Sydney. It offers a mix of paved and unpaved trails and features several hills for those who want a challenging workout. It’s a popular spot for runners in Sydney.

These are just a few of the best running routes in Sydney. Whether you’re looking for a challenging hill workout or a scenic coastal run, Sydney has plenty of options to choose from.

Running is a fantastic form of exercise, but it’s crucial to have appropriate footwear that protects your feet and reduces the risk of injuries. Here are some tips to help you choose the right running shoes:

13/2 training, also known as 13-minute/2-minute intervals, is a type of interval training that is growing in popularity among distance runners. The training involves alternating between a fast-paced running interval of 13 minutes and a recovery interval of 2 minutes.

During the 13-minute interval, run at a faster pace, pushing yourself to maintain a consistent effort throughout the entire interval. This interval is challenging and designed to build speed, endurance, and aerobic capacity.

During the 2-minute recovery interval, slow down to a more comfortable pace (or even walk if you need) to allow the body to recover and prepare for the next fast interval. This recovery interval is essential to allow the body to maintain a high level of intensity during the 13-minute interval.

13/2 training can be adapted to suit runners of all levels by adjusting the pace and duration of the intervals. It can be a useful tool for building endurance, improving speed, and increasing overall fitness.

You may have come across the term “Tempo Run” in a marathon training plan. What is a tempo run?

A tempo run is a type of running workout that involves running at a steady pace that is faster than your normal easy pace, but not as fast as your race pace. The purpose of a tempo run is to improve your lactate threshold, which is the point at which your muscles start to accumulate lactic acid and fatigue sets in.

During a tempo run, you should aim to maintain a pace that feels comfortably hard, but sustainable for the duration of the workout. Typically, tempo runs are between 20-40 minutes long, depending on your fitness level and training goals. They can be done on flat terrain or on a slight incline.

Tempo runs can be a valuable addition to a marathon training program because they help you become more efficient at running at a faster pace for longer periods of time, which can help you maintain a steady pace during the marathon. They can also improve your mental toughness and confidence as you learn to push through discomfort and maintain a consistent pace.

See also Mona Fartlek for another type of training run.

Here is a sample Marathon Training Plan.

We recommend only starting this plan if you can already run 10km comfortably.

You can read more about the types of training runs below.

Rest

Rest days are just as important as running days so avoid the temptation to run on these days. They are dedicated to rest and recovery, allowing your body to repair and adapt to the training load. Rest days help prevent overuse injuries, reduce fatigue, and ensure you’re adequately prepared for your next training session. On rest days, you can engage in low-impact activities or simply take a day off from physical exertion.

Easy Run

An easy run is a relaxed, comfortable-paced run designed to promote recovery and build aerobic endurance. It should be at a conversational pace, where you can maintain a conversation while running without feeling overly exerted. Easy runs help improve overall cardiovascular fitness, increase the body’s ability to utilize oxygen, and enhance recovery from harder workouts.

Don’t worry too much about your pace on these runs. The goal is to get KM into your legs.

Interval or Tempo

Interval and tempo runs are higher-intensity workouts that aim to improve your speed and lactate threshold.

• Interval Run: This involves alternating between periods of high-intensity running and recovery. For example, you might run at a fast pace for a specific distance or time, followed by a slower jog or walk to recover. The cycle is repeated several times. Interval runs help increase your anaerobic capacity, speed, and efficiency.
• Tempo Run: A tempo run involves running at a comfortably hard pace, usually sustained for a longer duration. It should be challenging but sustainable. Tempo runs help improve your lactate threshold, which is the point at which your muscles start to accumulate lactic acid and fatigue sets in. By running at or near your lactate threshold, you teach your body to tolerate higher levels of lactic acid, improving your ability to sustain a faster pace over longer distances.

Long Run

The long run is a crucial component of marathon training. It involves running at a slower pace for a longer distance than your typical training runs. The purpose is to build endurance, mental toughness, and prepare your body to cover the marathon distance. The length of your long runs gradually increases over time as you progress through your training plan.

But remember…

You don’t need to follow this program religiously. Listen to your body and adjust the intensity and duration of each run as needed. And don’t forget to stretch after your runs.

Good luck with your training!

Did you know that Stair climbing burns more calories than running, bike riding or swimming? Here are some of the main reasons why you may want to enter a stair climbing event:

1. Cardiovascular fitness: Stair climbing events are an excellent way to improve cardiovascular fitness, as they require sustained effort from the heart and lungs. This can help to increase overall endurance and improve heart health.
2. Lower body strength: Stair climbing requires significant lower body strength, particularly in the legs and glutes. This can help to improve muscle tone and strength, as well as enhance overall athletic performance.
3. Weight loss and calorie burning: Stair climbing is a high-intensity exercise that burns a significant number of calories. This can help with weight loss and weight management goals, particularly when combined with a healthy diet.
4. Mental toughness and resilience: Stair climbing events can be physically and mentally challenging, and completing them can help to build mental toughness and resilience. This can be particularly beneficial for individuals who want to improve their mental and emotional well-being.
5. Social engagement: Stair climbing events can be a fun and social way to exercise, particularly when participating with a group of mates. This can help to provide social support and motivation for individuals looking to improve their fitness.
6. Variety in exercise routine: Stair climbing events can provide a fun and unique way to mix up a regular exercise routine, particularly for individuals who are looking for a new challenge or form of cross-training.

So if you’re after a change, why not enter a stair climbing event this year?

Training for a run isn’t just a matter of putting on your shoes and heading out the door. This post lists some different training sessions you may want to incorporate into your training which will help you achieve your goal.

The distance of a marathon is 42.195 kilometers (or 26.2 miles). But why is it set at that distance? Why not 40 km, 50 km or 25 miles?

A marathon – 42.2km of running – shouldn’t be contemplated without having a well-structured training plan. Your training will require a combination of dedication, patience, and smart preparation. Whether you’re a seasoned runner or a beginner, the following steps will help you get ready for your big day.

1. Start with a running schedule: A typical marathon training plan lasts 16 to 20 weeks, with gradually increasing mileage. Start with 3 to 4 runs per week and gradually add kilometres over time. Ensure to include at least one long run each week, gradually building up to 30-35km three to four weeks out from the race.
2. Strength training: Incorporating strength training exercises into your routine will help you avoid injury and improve your running form. Focus on exercises that target the muscles used in running, such as your legs, hips, and core.
3. Cross-training: Cross-training activities like cycling, swimming, pilates or yoga can help you build endurance, increase your flexibility, improve your balance, and reduce the risk of injury.
4. Fueling: Proper nutrition is key to success in a marathon. Eat a balanced diet with plenty of carbohydrates, proteins, and healthy fats. Make sure to hydrate well before, during, and after your runs.
5. Rest and recovery: Adequate rest and recovery are critical for preventing injury and maintaining your energy levels. Make sure to take at least one rest day each week and include active recovery, such as stretching or foam rolling, in your routine.
6. Gradual progression: Gradually increasing your mileage and intensity is essential to avoid injury and build endurance. Your aerobic fitness increases a lot quicker than your strength. A good rule of thumb is to not increase your distance by more than 10% each week. So for example, if your weekly total is 30km, your next week should be 33km. The same goes for long runs – if you’re running 10km, make your next long run 11km. Be patient, listen to your body, and adjust your training plan as needed.
7. Run Slow: many runners make the mistake of running as fast as they can for each run. Getting kilometres in your legs is more important than setting a PB each run. 80% of your runs should have a perceived effort of 60-70%.
8. Mental preparation: Marathon running is a mental sport as much as it is physical. Work on developing positive self-talk and visualization techniques to help you stay motivated and focused on race day.

In conclusion, training for a marathon requires discipline and persistence, but the reward is well worth the effort. Stick to a structured training plan, stay consistent, and remember to have fun!

An obstacle course race, often referred to as an OCR, is a type of race that combines running with various physical challenges, such as climbing over walls, crawling under barbed wire, wading through mud, carrying heavy objects, and traversing water obstacles, among others. The obstacles are usually designed to test participants’ strength, endurance, balance, and agility.

Obstacle course races can range in distance and difficulty, from short and relatively easy courses designed for beginners to longer and more challenging courses for experienced runners and athletes. Some popular OCR events include Spartan Race, Tough Mudder, and Warrior Dash, among others.